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1000 Reps

Volume Day – My 1000 Reps Protocol

By | motivation, Strongman, Tip Tuesdays, Training Tips, Uncategorized | No Comments

My 1000 reps protocol

This months training article, I’m sharing about my very own training program. My training protocol -My 1000 Reps Protocol. This is a mix and match of what works for me. I’m a huge fan of the conjugated Westside Barbell programming, the Cube Method for Strongman and Wenning Strength.

Once again there is no one program that is the best. But what works best for you. My base structure and backbone of my programming and training evolves around the Cube Method by WSM competitor Josh Tighpen. Which features technique, max effort, speed work and volume. Along the years I’ve also picked up Matt Wenning’s methods of programming by including the Wenning Warm Ups and his training philosophy into my program.

You have to read both Josh’s and Matt’s books at least twice to understand and appreciate what proper training protocols looks like.

1000 Rep Protocol

First you must understand that it doesn’t mean 1000 reps per set. 1000 reps protocol means the cumulative sum of all the reps on training day. I prefer to do this training my upper back and on legs day. But before we even start we need to warm up. Because my triceps are one of my weakest links. I will always start with warming my my triceps, upper back/hamstrings and abs.

People do forget that abs are not just to look good they are just as important for bracing and stability. This is how my warm up looks like… I love the Wenning Warm up for legs but I increased the volume slightly because I hate myself (Just Kidding).

Triceps
Light x 50 reps x 4 sets

Hamstrings Curls
Light to Moderate x 25 reps x 4 sets

Abs
Heavy to Moderate x 25 reps x 4 sets

Total reps for Warm Up = 400 reps in under 15 minutes no rest in between exercises.

I start with my triceps because they are probably my weakest and I suffer bad tendinitis. But once I get blood flowing through my triceps and elbows, the pain goes away. So the madness begins…


Sunday – Leg Volume


V-Squats
2 plates – 20 reps
3 plates – 15 reps
4 plates – 12 reps
5 plates – 10 reps x 3 sets (Work sets)
No of Reps = 77 reps

Leg Presses
5 plates – 20 reps
6 plates – 20 reps x 5 sets (Work sets)
3 plates – 50 reps (Because suck it up, that’s why)
No of Reps = 170 reps

When I state 3 or 5 plates, it’s the number of plates on each side.

Hamstring curls
Heavy – 12 to 15 reps x 4 sets
No of Reps = 60 reps

Leg extensions
Light to Moderate – 25 reps x 4 sets
No of Reps = 100 reps

Seated Calves Raises Pyramid x 2 sets (below rep range is 1 set)
5kg x 10 reps
10kg x 10 reps
15kg x 10 reps
20kg x 10 reps
25kg x 10 reps
20kg x 10 reps
15kg x 10 reps
10kg x 10 reps
5kg x 10 reps
Empty x 10
Number of Reps = 200 reps

Total Reps = 1027 Reps.

Would I encourage you to do this? Definitely if you would like a new challenge or really hate yourself. How long will this training session take you? It takes me less than 2 hours to complete this. Also take note that this is done with a steady flow of carbs in my intra-training drink (see below for my preferred supplement of choice).

Some variables that you need to take care of before attempting this volume day.

1. You need to have a restful night sleep of at least 8 hours. If you working night shift, don’t bother you will feel broken for many days after.

2. I train in the morning and breakfast needs to be on point with carbs, protein and good fat. You can’t do this fasted. If you are on a keto diet, don’t try this either. You really need fuel to even attempt this session.

3. Don’t take a pre-workout, but instead keep your energy levels constant with a intra-training BCAA supplement (My personal favourite is Blue Star AminoFast) with carbs (ANS Performance Carb HP). I would sometimes also munch on apples between sets.

Give this a go and let me know how you feel. In the meantime stay injury free and train hard. You can get the above supplements from the amazing guys from Couz-Nutri.com

Gym Guys Try Strongman

By | Interviews, motivation, Strongman, Training Tips | No Comments

In this month’s video… I get to spend some time with the Gym Guys from Fit O’clock Jason and Don through strongman training. You got to see the whole video and have a good laugh!

Click on video below

Gym Guys Try Strongman


We did the log, axle deadlift and a classic strongman lift the Dinnie Stones. Initially both Jason and Don really struggled with the session because they were completed out of their comfort zone. And the weight was just a little much. Because these two have absolutely no idea what they were in for.

Training for hypertrophy (beautiful symmetrical musculature) and training for strength are similar but the differences are amount of weight, speed and volume that is being lifted.

But strength or being strong is something you earn and work really hard for it. It doesn’t happen overnight but with a lot of time, effort and a lot of work.

As cheesy or painful as the video looks… Jason and Don were really put through the paces and were really “used and abused” during the session. Jason led the challenges but Don put in a good fight with a strong finish with the Dinnie Stones lift (at a scalable lower weight).

Obviously someone had to lose the challenge and the punishment was terrible too. I made Jason do it as I didn’t want to hurt or break Don into half. (he was more than willing to do it).

I do give the both of them props and credit for doing something out of their comfort zone. While strongman does look scary to the normal every day Jane or Joe, everyone can do it. Because everyone starts from some where. Strength is never a weakness!

No humans, models or physique athletes were physically harmed in the making of this video.

In the meantime lift safe and stay injury free

Deadlift – The Bar Ain’t Bending

By | Chiropractic, Deadlift, motivation, Strongman, Training Tips | No Comments
The Bar Ain't Bending

The deadlift is the truest test of strength. It’s as simple as picking the weight up and putting it down. These are five points that I find to be most important for training your deadlifts.

Understanding The Mechanics of the Deadlift

Every individual, athletes or gym goer who does the deadlift are all different. Especially when it come to leverages and mechanics. Some athletes are natural born deadlifters with short legs, long arms and thick upper torso. Your deadlift stance can never be the same as Benni Magnusson or Eddie Hall but it can be adjusted to what will work for you. This can be resolved with tweaking or adjusting your starting position. How high or low your hips should be, your feet placement, hand placement, shoulders, chest and chin.

Here is the catch, from my own experience my deadlift style is constantly changing or evolving. It is also very dependent on the weight that is being lifted. The higher the weight on the bar, you will soon find out that what you have been using needs a slight tweak. Remember the smallest tweaks makes the most difference. I have to state that I am NO expert but I am still constantly learning from the best deadlifters in the world. Find a coach with experience, credentials and preferably not a $20 online coach with a generic template that he plagiarised from someone else

Cues, Cues, Cues

Every coach that you work with have their own specific set of Cues that make sure you practice. The ones I uses are Hips, Shoulders and Chin. These are the mental cues that I give myself

Hips
My hips or butt hover at parallel or slightly below parallel to the ground. The lower your hips the more hip and leg drive you will have.

Shoulders
This movement I tend to exaggerate a bit. It’s not so much a shoulder movement but it’s more of a pulling my scapulas together and then downwards to activate and lock in my upper back (lats, rhomboids, traps). If you also notice at this point. Your hips will dip a little lower.

Chin
Let’s face it, deadlifting is not the lift to make you feel or look pretty. I focus my gaze on something in front of me on the floor and tuck my chin in. This is just to make my lift more efficient and lessen the need for unnecessary movements. Once again this was the advice given to me by my Chiropractor who is an expert. The lesser lateral movement or shearing forces during the deadlift, the lesser chance of getting hurt.

Why you still suck at Deadlifting!

Let’s face it, if you go to a gym you are probably going to see some individuals attempting PRs every single training session. Firstly, you are not Larry Wheels or have the same lifestyle that he has. I’ve seen people who get hurt so often during training because listening to your coach or following the stated program is like a plague. Or maybe its opposite day everyday. When you get hurt, you tend to blame others. When you should be blaming yourself for your “ER or PR” mentality.

Your body is not designed to PR every training session. Every heavy training session that you have, put on a huge beating to your central nervous system (CNS). You need to learn how to regulate your training to give and allow enough time for your CNS to recover. Your muscles do the work and movement, your CNS is the one that controls your muscles to move all that weight. You can’t lift with your muscles alone you need both your muscles and CNS to work in sync. How do you know that your CNS is overworked. When you feel tired, lethargic or just have no mood to lift. Give yourself a day or two off from training to allow your CNS to recover.

Accessory Work and the 100 reps protocol

Doing deadlifts alone won’t improve your deadlifts. I’ve seen athletes who just do Squat, Bench and Deadlifts three to four times a week and expect different results. Doing three compound movements in a training session is demanding and strenuous. It also puts an incredible amount of stress on your CNS. You probably get better at the movement but the improvement will be rather scarce. You have to do accessory work. I dedicate one full training session a week for accessory work. Which means I train my back twice a week.

Volume days are incredibly long, tough and intense. Usually mine will look like this

Tuesday – Back Accessory Volume
– Seated Iso Metric Pull Downs (Hammer Strength)

20 reps x 5 sets
– Seated Pull Downs (Hammer Strength)
20 reps x 5 sets
– Dumbell Rows on Incline Bench (I usually superset this with the Hammer Strength movements)
10 reps x 10 sets
– Seated Rows
20 reps x 5 sets
– Shrugs pyramid (Smith Machine)
1 plate – 20 reps
2 plates – 20 reps
3 plates – 20 reps
2 plates – 20 reps
1 plate – 20 reps
(Thats 1 set… I do 2 sets)
– Face pulls
20 reps x 5 sets

Why 100 reps for all exercises? The real question is. Do you want to stand on podium or finish 4th with a difference of 5kg or 2.5kg. Nobody cares about how difficult or how sore you are. Nobody Cares, Work Harder!

Thursday
Deadlift (Volume/Speed/Max Effort)
Reverse Hypers
GHD
Face Pulls
Abs

Importance of Self-Regulation

Before you think that you can go balls to the walls and lift heavy every single day. You need to understand and accept that there will be some training days that are just terrible. These days you will feel tired, lousy or just not in the right frame of mind. Its important to acknowledge days like this and stop whatever you are doing, take off your gym shoes and head back home.

This probably caused by Your CNS being over worked, not enough sleep or stress from work/school. This concept of Self-regulation is important for longevity. You want to be doing this for a long time. The longer you stay in the sport injury free, the more achievements you will achieve.

I hope you find this article to be useful for your training. In the meantime train hard and stay injury free!

365kg (800lbs) in Static Monsters Loket, Czech Republic
Deadlift

Interview with Coach Rich Thurman

By | Deadlift, Food for thought, Health Tips, Interviews, motivation, Tip Tuesdays, Training Tips | No Comments

I’ve known Coach Rich since way back in 2010. I think as an athlete I’ve been very blessed to have gotten to know, work with amazing people and coaches.That time he was more into strength and conditioning as a trainer. He still does coaching and training but his training methodology and philosophy has changed. Mainly by incorporating more natural movements and tools likes mace, club bells and everything else in between.

I had an amazing session with Rich as I take him through the paces of what I do for stability and on a rehab day. In this session we traded training philosophies and different training techniques.

One of the points that we talked about was the importance of showing up and doing your best at competitions. Instead of just achieving PBs at the gym because only lifts at competitions counts. What was interesting was when Coach Rich asked me what I did for a day job… Do catch that bit during the interview.

I really enjoyed this interview / training session because it was pretty chill but we also managed to put in the work. We do hope that you enjoy the

You can also follow Coach Rich Thurman

Follow Coach RT3

http://www.instagram.com/coach_rt3

http://www.facebook.com/coachrichthurman

Deadlift is Life

Training for a Stronger Back

By | Deadlift, motivation, Strongman, Tip Tuesdays, Training Tips | No Comments

Training for a Stronger Back

I’ve been getting questions how do I train for a stronger back. People have been asking me

– How do I improve my deadlifts?
– My back is not so strong, how do I get my back stronger and bigger?
– My back would round when I deadlift, how do I stop that from happening?
– What program do you use?

Ok so let’s get something straight first… I’m not a certified personal trainer or expert coach with 30 years of experience. I just like lifting all heavy things. Even until today I still seek help with my lifts, technique and training. One of the things that you should always do is, always seek knowledge. Most of it comes from books and most from experienced athletes. That being said, not all professional athletes would make good coaches. So you have to be discerning in your choices.

So what are the best training program for a stronger back? Every training program is good if you are consistent enough and stay the course of 4-6 months. Nothing is going to happen after 4 weeks, all these posts on 30 days transformation is just rubbish! Strength training doesn’t work that way… your deadlift won’t increase from 250kg to 365kg in 4 weeks.

I’ve always been a huge fan of the Louie Simmons Westside Conjugated Method, Westside Barbell is probably the strongest gym in the world where all the world champions train and congregate there. Or even Mark Rippitoe’s Starting Strength method which encourages everyone to have a novice mind-set when it comes to training.  I personally lean towards the Cube Method for Strongman by Josh Thigpen is particularly amazing because after all strongman is my sport. You can find these resources on the internet of course.

So what do I use for my training? I’ve been very fortunate to have the opportunity to work with local and international coaches and professional athletes. The only variable is consistency and sticking to the program. So let’s just get on with it…

I train my back twice a week. I divide into upper back and compound movements.

Monday – Upper Back Volume Work will always be done at a gym with machines

Hammer Strength Machine Pull Downs (Overhand) + Superset with DB Rows on an incline bench
1 plate x 20 reps
1.5 plates x 15 reps
2 plates x 12 reps
2.5 plates x 10 reps
3 plates x 10 reps
4 plates x 8 reps x 2 sets

Superset with DB Rows on an incline bench
30kg x 10 reps

Hammer Strength Machine Pulls (Underhand)  + Superset with Barbell Raise on an Incline Bench
2.5 plates x 15 reps x 4 sets

Superset with Barbell Raises on an 40 deg incline bench
40kg x 10 reps

Cable Lat Pull Downs (Close Grip)
Moderate x 15 reps x 2 sets
Heavy x 10 reps x 2 sets

Seated Cable Cable Rows (Close Grips)
Moderate x 20 reps x 3 sets


Barbell Shrugs with Smith Machine (Pyramid) x 2 sets

1 plate x 15 reps
2 plates x 15 reps
3 plates x 12 reps
4 plates x 10 reps
3 plates x 12 reps
2 plates x 15 reps
1 plate x 15 reps

This above is one set… you take a 5 minute rest and do one more set

Thursday will always be a heavy deadlift day

It’s always done at a proper strength and conditioning facility with ONLY metal plates and a deadlift bar.

Conventional Deadlifts
40% x 5 reps
50% x 5 reps
60% x 5 reps
70% x 3 reps
80% x 3 reps
90% x 3 reps x 3 sets
* 40% to 80% is actually my warm up… Be prepared for this to escalate really quickly

Barbell Rows or Pendlay Rows
Light to Moderate x 12 reps x 4 sets

T-bar Rows or V-Bar Renegade Rows
Light x 12 reps x 2 sets
Moderate x 10 reps x 2 sets
Heavy x 8 reps x 2 sets
Light x 20 reps x 2 sets

Facepulls + Superset with any Abs Exercises
Light x 20 reps x 5 sets

Superset Abs – Cable Pull Downs
Heavy x 20 reps x 5 sets

Give it a go and let me know how you like it… It’s probably going to hurt a lot, because after training I’m usually wasted on the floor and have questionable life decisions.

In the meantime, train hard, may your back get stronger and stay injury free!